Clamshell
Quick Information
Category
Balance & Stability
Difficulty
Beginner
Equipment
Resistance Band
Primary muscle group
Hip External Rotators, Gluteus Medius
Secondary muscle groups
Gluteus Maximus
Movement pattern
Hip External Rotation
Training goal
Injury Resilience
Sport
General Athletic Development, Football, Soccer, Rugby, Hockey
Overview
Purpose. Activate and strengthen the hip external rotators and gluteus medius.
How it fits the system. A beginner-level hip external rotation entry in the Balance & Stability section, programmed to develop injury resilience. Related work in the library: Short Foot Exercise and Banded Lateral Walk.
Primary muscles
Hip External Rotators, Gluteus Medius
Secondary muscles
Gluteus Maximus
Movement pattern
Hip External Rotation
Equipment
Resistance Band
Difficulty
Beginner
How to Perform
- Lie on your side with the hips and knees bent to about 45 and 90 degrees.
- Stack the hips and keep the feet together.
- Place a band above the knees if you are using one.
- Keep the pelvis still and lift the top knee upwards.
- Pause at the top and squeeze the glute.
- Lower under control and repeat, then change sides.
Coaching Cues
- Do not let the pelvis roll backwards.
- Pause and squeeze at the top of each rep.
- Keep the feet together throughout.
Common Mistakes
- Rolling the top hip back to gain range.
- Using a band that is too strong.
- Rushing the repetitions.
Progressions & Regressions
Progressions
Use a stronger band or add a hold at the top.
Regressions
Remove the band and reduce range.
When to Use It
When to use
In warm-ups and hip stability work.
When not to use
Rarely contraindicated.
Programming
2 to 3 sets of 12 to 20 reps per side.
Popular
Popular Articles
